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    Home » Fitness Tips For Busy Moms

    9 Best Glute Stretches

    Modified: Feb 19, 2025 · by Shelby Stover · This post may contain affiliate links · Leave a Comment

    Woman in sports bra and green pants performing a seated glute stretch with text on the image.
    Woman outside sitting down and pulling knee into chest for a glute stretch with text on the image.
    Image of woman performing a glute stretch with text over top and more infographic images with names of glute stretches beside them.

    Use these glute stretches to relieve muscle tension, alleviate some back pain, and give your hips a better range of motion. These stretches range from beginner variations to more challenging holds and can be done multiple times per week for best results.

    Image of woman performing a glute stretch with text over top and more infographic images with names of glute stretches beside them.

    As a Certified Strength Coach, I’ve been known to say “strong glutes solve life problems”… because they do! However, part of having strong glutes is reducing some tension from training with the best glute stretches.

    If you sit at a desk for the majority of your day and then spend more time on the couch, you’ll want to create a habit of both strengthening your glutes and using these glute stretches. A tight muscle is often a weak muscle, so they go hand in hand.

    These glute stretches are going to target all three gluteal muscles (gluteus maximus, gluteus minimus, and gluteus medius) to bring you some movement through the hip area. Since the glute muscles work together to bring you movement, they will all gain some relief from these glute stretches too.

    What Causes Extremely Tight Glutes?

    Honestly, a sedentary lifestyle is the biggest culprit. Most people sit for more than 70% of their day which causes the glutes not have to fire (learn more about how to engage the glutes).

    Of course, overuse and an injury can cause tight glutes as well but more often than not, it’s just a lack of proper movement and engagement. Learn more about the benefits of glute training and get started being more intentional.

    Best Glute Stretches

    Below are the best stretches for tight glutes. Scroll through and find 2-3 glute stretches you think you can start working on and use them at the end of your training sessions or a good walk (so that your muscles are warm).

    Aim to stretch your glutes 3-4 times per week consistently for the best results.

    Remember, you want to be warmed up before you begin stretching, and using a blend of static stretches (holding the position for 45-60 seconds) along with dynamic stretches (moving within the stretch as seen in the video) will give you the best relief.

    Likewise, pay attention to your form and make sure you can feel the stretch in your hips. If you don’t, you need to adjust your position. The video below gives you a demonstration of all the exercises.

    Chair Figure 4

    This is one of the most common glute stretches and gis reat for beginners as you’re in an upright position.

    1. Sit up tall in a chair and cross one foot over the thigh of the other leg.
    2. Flex the foot that’s elevated and sit up tall (think back arch or anterior pelvic tilt).
    3. Slowly bring your belly button toward your leg feeling a stretch in the glute of the raised leg.
    4. Hold.

    Hold the stretch for 45-60 seconds or perform it as a dynamic stretch in which you’re moving up and down with your torso.

    Woman in a sports bra and green pants performing a seated glute stretch on a bench with arrows and text on the image.

    Seated Figure 4 Stretch

    Similar to above but on the ground and a bit more intense. You’ll need a bit more mobility to get into this one but it’s a deeper stretch.

    1. Sit upright on the ground and slide the heel of one foot to about a foot from your bum.
    2. Take the other foot and cross it over the thigh of the bent leg. Flex the foot.
    3. Place your hand behind you for support and sit upright while pushing your belly button into your bent leg.
    4. Hold.

    Hold the stretch for 45-60 seconds before performing it on the other side.

    Woman in a sports bra and green pants performing a glute stretch sitting down with arrows and text on the image.

    Lying Figure 4

    A classic one given to patients performing any kind of rehab. This lying version is low-impact and great for beginners.

    1. Lie flat on the ground.
    2. Bring the knee up of one leg and cross the foot over the thigh of it.
    3. Loop your arms around the bent knee and clasp your hands together.
    4. Slowly draw the knee into your chest feeling a stretch in the glute.
    5. Hold.

    Hold the stretch for 45-60 seconds or perform it as a dynamic stretch in which you’re moving up the knee up and down gently. Almost rocking.

    Woman in a sports bra and green pants performing a glute stretch on her back with arrows and text on the image.

    Cross Legged Glute Stretch

    This is not one for beginners as it tends to be intense and very deep.

    1. Sit on the ground and bend one knee at a 90-degree angle in front of you.
    2. Use your hands to lift the other leg on top of the bottom in the same 90-degree position. Flex both feet.
    3. Place your hands behind you for support, arch your back and press yourself forward thinking of getting your belly button to your knee. It is okay if your top knee is not touching the bottom foot.
    4. Hold the position.

    Hold the stretch for 45-60 seconds before performing it on the other side.

    Woman in a sports bra and green pants performing a seated glute stretch with arrows and text on the image.

    Standard Pigeon Pose

    The pigeon pose is a classic glute stretch. However, performing it on the floor may not be for everybody. If needed, use a yoga block to support your hips if they cannot reach the ground.

    1. In a plank position, bring one knee up toward the elbow and settle the foot at roughly a 90-degree angle.
    2. Use the hands for support as you lower the back knee to the floor. Keep the hips squared.
    3. Hold this position or bring your chest toward the floor for more of a stretch.

    Hold the stretch for 45-60 seconds before switching sides. Know that you can make this a dynamic stretch by moving the torso up and down or twisting lightly into the front knee.

    Two images of a woman in a sports bra and green pants performing a glute in pigeon pose with arrows and text on the image.

    Bench Supported Pigeon

    If getting into the pigeon position on the floor is too much (which is common) use this variation to scale it back. Know that a flat bench is great but if you’re really tight you may need to use an incline bench and support the top knee more.

    1. Bring one leg onto the bench at a 90-degree angle. Support yourself with your hands.
    2. Walk the back foot back until it is mostly straight while keeping the hips square.
    3. Hold here or bring your torso closer to that supported foot.

    Hold the stretch for 45-60 seconds before switching sides.

    Woman in a sports bra and green pants performing a pigeon pose on a bench with arrows and text on the image.

    Dynamic Pigeon On A Bench

    This is one of my favorites for getting lots of movements into the hips and I find it helps release some tension while building strength.

    1. Bring one leg onto the bench in a 90-degree angle. Support yourself with your hands.
    2. Walk the back foot back until it is mostly straight while keeping the hips square.
    3. Supporting yourself with your hands drop the back knee toward the floor. Pause and then push back up.

    Repeat for 12 repetitions per leg.

    Seated Twist Stretch

    A great glute stretch but one that can be challenging if you’re super tight or struggle on the floor in compressed positions.

    1. Sit upright on the floor with one leg out straight in front of you.
    2. Bring the other leg up and bend the knee to cross the foot to the outside of the straight leg.
    3. With the opposite arm, hug the leg into the chest while turning into the side of the bent leg.
    4. Make sure both butt cheeks remain on the floor.

    Hold for 45-60 seconds before performing it on the other side.

    Woman in a sports bra and green pants performing a seated glute stretch with arrows and text on the image.

    Stronger glutes = less back pain, better posture, more power.

    This no-gym workout plan builds serious strength in just minutes a day.
    Multiple images from an ebook.
    STRONGER GLUTES START WITH THIS E-BOOK

    FAQs

    How do you loosen tight glutes?

    Loosening up your glutes often involves a multi-pronged approach. You want to use the best glute stretches in conjunction with some glute training as well as hip mobility exercises. Making all these things a priority is what will help alleviate a lot of back pain and injury risk.

    How do you release really tight gluteal muscles?

    Though glute stretches have their place, you may need a bit more attention if your glutes are really tight. Learning to foam roll your glutes can help as can getting a physiotherapist to show you how to use a lacrosse ball on your glutes. Again though, it’s a multi-pronged approach as not just one thing will alleviate them.

    More Tips For Strong Glutes

    • What is a glute burnout
    • Post-workout glute finishers
    • The best weighted glute exercises
    • Glute hypertrophy workout
    • Upper glute workout
    • Banded glute workout

    More Fitness Tips For Busy Moms

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in maroon shirt and black pants on her hands and knees performing a glute exercise.
      What Is A Glute Burnout

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    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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